Can Fat Be Healthy?

different fats

Now comes the big question. We all know that there are three different types of fat (monounsaturated, polyunsaturated and saturated), but which are bad and which are good?

Monounsaturated fat

Monounsaturated fat is considered by many to be the "good" fat. It lowers LDL cholesterol (the bad kind that sticks to artery walls) and raises HDL cholesterol (the good kind).

According to the American Heart Association (AHA), monounsaturated fat can lower the risk of heart disease. Interestingly enough, countries that consume most of their fat from canola oil (important source of monounsaturated fat) have the lowest rates of heart disease.

Where do you find it? Monounsaturated fat is mainly found in veggies, with avocados topping the list. Most oil-producing plants contain monounsaturated fat, as long as the extraction process is simple. It is found in olive, canola and safflower oil, as well as in many types of nuts like almonds, cashews and peanuts.

What if you eat too much of it? You'll still gain weight, but you won't face the risk of developing any heart diseases.

Polyunsaturated fat

Polyunsaturated fat is usually liquid at room temperature, and comes in two forms: omega-3 and omega-6. This type of fat may not be as healthy as monounsaturated fat, but it does serve an important role in our health.

It can be bad because polyunsaturated fat is unstable and can go bad quite easily. On the other hand, we need polyunsaturated fat to prevent essential fatty acid (linoleic) deficiency. Linoleic acid deficiency causes weakness, blurred vision and bad skin.

Where do you find it? Omega-3 type polyunsaturated fat is mainly found in oily fish, like trout. It's also present in some vegetables.

What if you eat too much of it? Too much polyunsaturated fat can cause cancer and lower HDL (high-density lipoproteins), which is not good.

Saturated fat

Saturated fat, a.k.a. trans fatty acids, is the bad kind of fat. Such fats usually remain solid in room temperature and are often chemically processed or modified, making it difficult for the body to process.

Unsaturated fats can be made saturated using a practice called "hydrogenation," a process that bonds an extra hydrogen atom to fat molecules. Manufacturers do that to make the products more appealing to consumers; such fat becomes visible (white) and has a longer shelf life. This process can turn canola oil — normally a food containing unsaturated fat — into margarine, a food containing saturated fat.

Because the body doesn't know what to make of this substance, it puts it aside for "possible" future use. In other words, it piles it up in a corner, usually the gut.

Where do you find it? Saturated fat is usually found in margarine, all animal fats (beef, veal, lamb, pork, and poultry) and dairy products (butter, cream, milk, cheeses, etc.). It can also be found in coconut oil.

What if you eat too much of it? Too much of it raises LDL cholesterol levels, which increases the chances of developing heart disease. Simply avoid it whenever possible.

get off the fat train

Now you know that monounsaturated fats are the best kind, followed by polyunsaturated fat. Saturated fat should be avoided at all costs. Look for the word "hydrogenated" on labels and if you find it, put the product back on the shelf — you might just be avoiding a lot of heartache later on in life.